WEEKLY GUIDE: IMMUNITY-BOOSTING MEAL PLAN

A complete 7-day plan with practical recipes and shopping list

📋 HOW TO USE THIS GUIDE

This meal plan was developed to provide ALL essential nutrients to strengthen your immune system:

✅ Vitamins C, D, A ✅ Zinc, Selenium, Iron ✅ Omega-3 ✅ Probiotics ✅ Antioxidants

INSTRUCTIONS:

Follow the meal plan for 7 days, adapt portions to your energy expenditure, repeat the cycle weekly, and substitute ingredients according to availability (see substitution table).

🛒 WEEKLY SHOPPING LIST

FRUITS

[ ] 7 oranges [ ] 5 kiwis [ ] 1 container strawberries (10 oz) [ ] 3 bananas [ ] 1 papaya [ ] 1 mango [ ] 1 lemon

VEGETABLES AND GREENS

[ ] 1 bunch kale [ ] 1 bunch spinach [ ] 2 broccoli heads [ ] 4 carrots [ ] 2 red bell peppers [ ] 1 small pumpkin [ ] 3 tomatoes [ ] 1 lettuce [ ] 1 garlic bulb [ ] 1 piece ginger (3.5 oz)

PROTEINS

[ ] 14 oz fresh salmon [ ] 14 oz chicken (breast or thigh) [ ] 7 oz beef liver [ ] 2 cans sardines [ ] 12 eggs [ ] 7 oz dried chickpeas [ ] 7 oz lentils

CARBOHYDRATES

[ ] 2 lbs sweet potatoes [ ] 1 lb brown rice [ ] 1 package oats (1 lb) [ ] 1 package whole grain bread

DAIRY AND FERMENTED

[ ] 1 quart plain yogurt [ ] 2 cups kefir (or more yogurt) [ ] White cheese (7 oz)

NUTS AND SEEDS

[ ] Brazil nuts (2 oz) [ ] Mixed nuts (7 oz) [ ] Flaxseed (3.5 oz) [ ] Chia seeds (2 oz) [ ] Almond butter (1 jar)

BASICS

[ ] Extra virgin olive oil [ ] Sea salt [ ] Black pepper [ ] Turmeric [ ] Honey (1 small jar)

📅 COMPLETE WEEKLY MEAL PLAN

MONDAY

BREAKFAST ☕

Immunity-Boosting Smoothie

Ingredients:

• 1 banana

• 1 handful spinach

• 200ml kefir (or plain yogurt)

• 1 tbsp oats

• 1 tsp ground flaxseed

• 1 tsp honey

Instructions: Blend everything until smooth.

+ SIDE:

• 1 slice whole grain bread with almond butter

• 1 Brazil nut

💪 NUTRIENTS: Probiotics, vitamin C, omega-3, selenium, zinc

MORNING SNACK 🍊

1 orange 1 handful (1 oz) mixed nuts

💪 NUTRIENTS: Vitamin C, zinc, selenium, healthy fats

LUNCH 🍽️

Grilled Salmon with Sweet Potato and Broccoli

Ingredients:

• 5 oz salmon

• 1 medium sweet potato

• 1 cup broccoli

• 2 garlic cloves, crushed

• Olive oil, salt, lemon

Instructions: Season salmon with salt and lemon, grill/bake (10-12 min). Cook sweet potato (oven or steam). Sauté broccoli in olive oil with crushed garlic (leave garlic raw for a few minutes to activate allicin).

+ SALAD: Mixed greens + grated carrot + olive oil + lemon

💪 NUTRIENTS: Omega-3, vitamin D, vitamin C, beta-carotene, allicin, zinc

AFTERNOON SNACK 🥤

Ginger Tea with Honey

Ingredients:

• 3 slices fresh ginger

• 1 tsp honey

• 300ml hot water

Instructions: Boil water with ginger for 5 min. Add honey when it cools slightly.

+ SIDE: 1 plain yogurt with chopped strawberries

💪 NUTRIENTS: Anti-inflammatory, probiotics, vitamin C

DINNER 🌙

Spinach Omelet with Cheese

Ingredients:

• 2 eggs

• 1 cup chopped spinach

• 1 oz white cheese

• 1 chopped tomato

• Olive oil, salt

Instructions: Beat eggs, add spinach, cheese, and tomato. Make omelet in olive oil.

+ SIDE: 2 slices whole grain bread

💪 NUTRIENTS: Protein, zinc, vitamin A, iron, probiotics (cheese)

TUESDAY

BREAKFAST ☕

Protein Yogurt Bowl

Ingredients:

• 200g plain yogurt

• 3 tbsp oats

• 5 chopped strawberries

• 1 tbsp honey

• 1 tsp chia seeds

• 1 Brazil nut

Instructions: Layer: yogurt, oats, fruits, honey, chia.

💪 NUTRIENTS: Probiotics, zinc, selenium, vitamin C, fiber

MORNING SNACK 🥝

2 kiwis 1 handful cashews

💪 NUTRIENTS: Mega dose vitamin C, zinc, selenium

LUNCH 🍽️

Chicken Curry with Brown Rice and Pumpkin

Ingredients:

• 5 oz chicken cubes

• 1 tsp curry (or turmeric + cumin)

• 1 chopped onion

• 2 garlic cloves

• 200ml coconut milk (optional)

• 3 tbsp cooked brown rice

• 1 cup cooked pumpkin

Instructions: Sauté onion and garlic. Add chicken and curry, cook. Add coconut milk and cook for 10 min. Serve with rice and pumpkin.

+ SALAD: Sautéed kale with garlic

💪 NUTRIENTS: Zinc, protein, turmeric (anti-inflammatory), vitamin A, allicin

AFTERNOON SNACK 🥕

Carrot sticks (1 large) 3 tbsp homemade hummus

QUICK HUMMUS: Blend: cooked chickpeas + tahini (or sesame paste) + garlic + lemon + olive oil + salt

💪 NUTRIENTS: Vitamin A, plant protein, allicin

DINNER 🌙

Sardines with Complete Salad

Ingredients:

• 1 can sardines

• Mixed greens

• 1 tomato

• 1/2 red bell pepper

• 1 grated carrot

• Olive oil + lemon

Instructions: Assemble salad, place sardines on top, dress with olive oil and lemon.

+ SIDE: 2 slices whole grain bread

💪 NUTRIENTS: Omega-3, vitamin D, calcium, vitamins A and C

WEDNESDAY

BREAKFAST ☕

Scrambled Eggs with Tomato and Avocado

Ingredients:

• 2 eggs

• 1 chopped tomato

• 1/4 avocado

• Olive oil, salt, pepper

Instructions: Scramble eggs with tomato in olive oil. Serve with avocado on the side.

+ SIDE:

• 2 slices whole grain bread

• 1 Brazil nut

💪 NUTRIENTS: Protein, zinc, vitamin A, selenium, healthy fats

MORNING SNACK 🍌

Banana with Almond Butter

1 banana 1 tbsp almond butter

💪 NUTRIENTS: Quick energy, plant protein, magnesium

LUNCH 🍽️

Liver and Onions with Sweet Potato and Kale

Ingredients:

• 3.5 oz beef liver

• 1 large onion

• 2 garlic cloves

• 1 medium sweet potato

• 1 cup sautéed kale

• Olive oil, salt

Instructions: Sauté onion and garlic. Add liver strips, cook until browned (don't overcook!). Serve with cooked sweet potato and sautéed kale.

+ SALAD: Mixed greens with grated carrot

💪 NUTRIENTS: MEGA DOSE iron, vitamin A, zinc, vitamin C (kale), beta-carotene

⚠️ IMPORTANT: Liver 1x per week is sufficient (excess vitamin A can be toxic).

AFTERNOON SNACK 🍊

1 orange 1 plain yogurt

💪 NUTRIENTS: Vitamin C, probiotics

DINNER 🌙

Complete Chickpea Salad

Ingredients:

• 1 cup cooked chickpeas

• 1 chopped tomato

• 1/2 chopped bell pepper

• 1 chopped cucumber

• Mixed greens

• 1 chopped boiled egg

• Olive oil + lemon + parsley

Instructions: Mix everything, dress with olive oil, lemon, and fresh parsley.

💪 NUTRIENTS: Complete protein (chickpea + egg), iron, zinc, vitamin C

THURSDAY

BREAKFAST ☕

Oatmeal Pancakes with Fruit

Ingredients:

• 1 mashed banana

• 2 eggs

• 3 tbsp oats

• Cinnamon to taste

Instructions: Mix everything and make small pancakes in a pan.

TOPPING: Chopped strawberries + 1 tsp honey

+ 1 Brazil nut

💪 NUTRIENTS: Protein, zinc, fiber, vitamin C, selenium

MORNING SNACK 🥤

Real Green Detox Juice

Ingredients:

• 1 orange (juice)

• 1 handful spinach

• 1 small piece ginger

• 1 kiwi

• 200ml water

Instructions: Blend everything.

💪 NUTRIENTS: Vitamins C, A, K, anti-inflammatory

LUNCH 🍽️

Baked Salmon with Roasted Vegetables

Ingredients:

• 5 oz salmon

• 1 sweet potato in rounds

• 1 carrot in rounds

• 1 broccoli in florets

• 2 crushed garlic cloves

• Olive oil, salt, lemon

Instructions: Place everything in a baking dish. Drizzle with olive oil, garlic, salt, and lemon. Bake at 400°F for 25-30 min.

💪 NUTRIENTS: Omega-3, vitamin D, vitamins A and C, allicin, zinc

AFTERNOON SNACK 🧃

1 chopped mango 1 handful nuts

💪 NUTRIENTS: Vitamin A, zinc, selenium

DINNER 🌙

Immunity Soup (Chicken Broth with Vegetables)

Ingredients:

• 7 oz shredded chicken

• 1 chopped carrot

• 1 chopped sweet potato

• 1 cup spinach

• 2 garlic cloves

• 1 piece ginger

• Salt, pepper

Instructions: Cook chicken with garlic and ginger. Add carrot and sweet potato, cook. At the end, add spinach. Serve with fresh parsley.

💪 NUTRIENTS: Protein, zinc, vitamins A and C, anti-inflammatory

FRIDAY

BREAKFAST ☕

Oatmeal Porridge with Berries

Ingredients:

• 4 tbsp oats

• 250ml milk (or plant-based)

• 1/2 cup strawberries

• 1 tbsp honey

• 1 tsp ground flaxseed

• Cinnamon

Instructions: Cook oats in milk, add fruits, honey, flaxseed, and cinnamon.

+ 1 Brazil nut

💪 NUTRIENTS: Zinc, fiber, vitamin C, omega-3, selenium

MORNING SNACK 🍊

1 orange 1 handful mixed nuts

💪 NUTRIENTS: Vitamin C, zinc, selenium

LUNCH 🍽️

Grilled Chicken with Quinoa and Vegetables

Ingredients:

• 5 oz chicken

• 3 tbsp cooked quinoa

• 1 grilled zucchini

• 1 roasted tomato

• 2 garlic cloves

• Olive oil, salt

Instructions: Grill seasoned chicken. Serve with quinoa and grilled vegetables with garlic.

+ SALAD: Raw kale massaged with lemon + olive oil

💪 NUTRIENTS: Complete protein, zinc, vitamins C and A, allicin

AFTERNOON SNACK 🥤

Yogurt with Chia and Honey

Ingredients:

• 200g plain yogurt

• 1 tbsp chia seeds

• 1 tsp honey

• Chopped strawberries

Let chia hydrate in yogurt for 10 min before eating.

💪 NUTRIENTS: Probiotics, omega-3, vitamin C

DINNER 🌙

Caprese Omelet

Ingredients:

• 2 eggs

• 1 tomato in slices

• White cheese

• Fresh basil

• Olive oil

Instructions: Make omelet and fill with tomato, cheese, and basil.

+ SIDE: Simple green salad

💪 NUTRIENTS: Protein, zinc, vitamin A, probiotics

SATURDAY

BREAKFAST ☕

Australian Toast (Avocado + Egg + Tomato)

Ingredients:

• 2 slices toasted whole grain bread

• 1/2 mashed avocado

• 1 poached or scrambled egg

• 1 tomato in slices

• Salt, pepper, lemon

Instructions: Assemble: bread + avocado + egg + tomato. Season.

+ 1 Brazil nut

💪 NUTRIENTS: Healthy fats, protein, zinc, selenium, vitamins

MORNING SNACK 🥝

2 kiwis 1 plain yogurt

💪 NUTRIENTS: Mega vitamin C, probiotics

LUNCH 🍽️

Curried Lentils with Brown Rice

Ingredients:

• 1 cup cooked lentils

• 1 onion

• 2 garlic cloves

• 1 chopped carrot

• 1 chopped bell pepper

• 1 tsp curry (or turmeric)

• 3 tbsp brown rice

• Coconut milk (optional)

Instructions: Sauté onion, garlic, add curry, lentils, and vegetables. Cook until tender.

+ SALAD: Mixed greens with tomato

💪 NUTRIENTS: Plant protein, iron, zinc, vitamins A and C, turmeric

AFTERNOON SNACK 🍌

Energy Smoothie

Ingredients:

• 1 banana

• 200ml kefir

• 1 tbsp oats

• 1 tbsp cocoa powder

• 1 tsp honey

Blend everything.

💪 NUTRIENTS: Probiotics, magnesium, antioxidants, zinc

DINNER 🌙

Homemade Whole Grain Pizza with Vegetables

CRUST: Whole grain pita or whole grain tortilla

TOPPINGS: Homemade tomato sauce, grated white cheese, tomato, bell pepper, spinach, chopped garlic, and olive oil.

Instructions: Assemble and bake for 10 min in preheated oven.

💪 NUTRIENTS: Whole grain carbs, vitamins A and C, allicin, calcium

SUNDAY

BREAKFAST ☕

Stuffed Crepioca

BATTER:

• 1 egg

• 2 tbsp tapioca flour

• Salt

FILLING: White cheese, tomato, and spinach.

Instructions: Mix egg and tapioca, make crepe, fill and fold.

+ SIDE:

• 1 orange

• 1 Brazil nut

💪 NUTRIENTS: Protein, zinc, vitamins A and C, selenium

MORNING SNACK 🍓

1 cup strawberries 1 handful nuts

💪 NUTRIENTS: Vitamin C, zinc, selenium

LUNCH 🍽️

Baked Fish with Sweet Potato and Complete Salad

Ingredients:

• 5 oz white fish (tilapia, cod)

• 1 sweet potato

• Cooked broccoli

• 2 garlic cloves

• Lemon, olive oil, salt

Instructions: Bake seasoned fish with lemon. Serve with sweet potato and garlic broccoli.

+ COMPLETE SALAD: Mixed greens + carrot + tomato + bell pepper + olive oil

💪 NUTRIENTS: Protein, omega-3, vitamins A and C, allicin, zinc

AFTERNOON SNACK 🥤

Green Tea with Lemon and Ginger

Ingredients:

• 1 green tea bag (or 1 tsp leaves)

• 3 slices ginger

• Juice of 1/2 lemon

• Honey (optional)

+ SIDE: Yogurt with honey

💪 NUTRIENTS: Antioxidants, anti-inflammatory, vitamin C, probiotics

DINNER 🌙

Minestrone Soup (Vegetables + Beans)

Ingredients:

• 1/2 cup cooked beans

• 1 chopped carrot

• 1 chopped zucchini

• 1 chopped tomato

• 1 small potato

• Spinach

• 2 garlic cloves

• Olive oil, salt, basil

Instructions: Sauté garlic, add vegetables and broth. Cook until tender. Finish with spinach and basil.

💪 NUTRIENTS: Plant protein, iron, vitamins A and C, fiber, allicin

📊 SUBSTITUTION TABLE

If you can't find an ingredient, substitute:

DON'T HAVE SUBSTITUTE WITH Salmon Sardines, tuna, mackerel Kiwi Guava, acerola, cashew fruit Spinach Kale, arugula, watercress Sweet potato Cassava, yam, pumpkin Kefir Plain whole yogurt Brazil nut Cashews (2-3 units for selenium) Oats Quinoa flakes Whole grain bread Tapioca, crepioca

✅ DAILY CHECKLIST

Check off every day:

☐ Ate at least 3 portions of fruit ☐ Ate at least 3 portions of vegetables ☐ Included protein in all meals ☐ Ate 1-2 Brazil nuts (selenium) ☐ Used raw garlic in a meal ☐ Drank ginger tea or included ginger ☐ Consumed fermented food (yogurt/kefir) ☐ Drank at least 2L water ☐ Slept 7-9 hours ☐ Got sun for 15-20 minutes

💡 FINAL TIPS

MEAL PREP:

Cook brown rice and lentils on Sunday (lasts 4-5 days refrigerated). Soak chickpeas overnight to cook faster. Wash and chop vegetables at the beginning of the week. Cook extra eggs for quick snacks.

SAVE MONEY:

Buy seasonal fruits and vegetables. Canned sardines are cheaper than salmon with same nutrients. Bulk nuts are cheaper. Plain yogurt is cheaper than flavored.

HYDRATION:

8-10 glasses water/day. Teas count (no sugar). Water with lemon/orange slices.

SUPPLEMENTATION (if needed):

Vitamin D: 1,000-2,000 IU/day (especially in winter). Omega-3: if eating fish less than 2x/week. Consult doctor for blood tests.

🎯 EXPECTED RESULTS

Following this meal plan for 4 weeks, you should notice:

✅ Fewer colds and flu ✅ Faster recovery when sick ✅ More energy and disposition ✅ Better sleep quality ✅ Healthier skin ✅ Better intestinal function ✅ More satiety and weight control

📞 NEED HELP?

COMMON QUESTIONS:

"Can I skip meals?" Not ideal. The important thing is to provide nutrients regularly.

"Can I substitute meals?" Yes! Use the substitution table and maintain main nutrients.

"I'm vegetarian, what now?" Replace meats with doubled legumes + egg. Extra attention to iron and zinc.

"I'm pregnant/breastfeeding?" Consult your obstetrician first. Pregnant women need more iron, folic acid, and calories.

"I have allergies/intolerance?" Substitute the problematic food. Ex: lactose intolerance = use lactose-free yogurt or water kefir.

🏆 COMMITMENT

I, _________________________, commit to following this meal plan for 7 consecutive days to strengthen my immunity.

Start date: //____ End date: //____

Signature: ___________________________

GOOD LUCK! Your immune system thanks you! 🛡️💪

This guide was developed by saudenamesa.com based on scientific evidence and updated nutritional recommendations. Does not replace individualized medical or nutritional guidance.